Here are three great compound movements to get you in superior shape without spending hours at the gym:

Compound Exercise 1: Squat jump into lunge

Target muscles: Quadriceps, hamstrings, calves, and glutes

– Set up a barbell on a rack, then slowly lift it off of the rack and onto the back of your neck. *The barbell should be a light/moderate weight that will allow you to confidently jump up without getting injured.

– Ensure your feet are shoulder-width apart.

– Jump straight up into the air and land into a squat position.

– On completion of the squat go straight into a lunge, right leg in front of left, then lunge your left leg in front of your right. This constitutes as 1 rep.

Perform 12-15 reps x 8 sets

Compound Exercise #2: Clean into front squat

Target muscles: Quadriceps, shoulders, and calves

– Lift the barbell from the rack/ground and ensure the weight isnt overloaded.

– Lower yourself into a squat and hold the bar in front of your shins with a shoulder-width, overhand grip.

– Then shrug your shoulders as you pull the bar straight up and rise onto your toes.